13.09.02

Like I mentioned last week, this will be our first De-Load of the season.

Rule #1 of De-Load Week: Do not do any extra work.

Rule #2 of De-Load Week: Do NOT do any extra work.

De-Load weeks are designed, planned and executed for a purpose. I don’t care how “good you feel” or how much you “think you could PR this week” — do not do any extra strength or conditioning work.

You should do the work on the site and then spend the rest of your time recovering well, eating well and sleeping well — and then be ready to go next week at 100%.

If you just HAVE to do something this week because you are mentally and physically incapable of taking one week to “de-load” then please keep it to light skill work. We’re not trying to hold you back – we’re trying to raise you up.

We have four weeks left of our first squat cycle, and I do not want any of you to compromise the potential gains and PRs that you would earn by adding in some silly extra work that you think might help, but in the long run could undo you. Always keep the big picture in mind. It’s not about what you think you could do today. It’s about what you could be able to do in 4 weeks.

#trust

Week 9 Training: 13.09.02

STRENGTH

A. Back Squat – E3M

5@60, 3@70, 2@80, 2@90, 1@95

B. Front Squat – E2M

5@65, 4@75, 4@80, 4@85

C. Bench Press (Wk. 2) – RAN Between Sets

3×10@70

SKILL

Tabata: Double Unders

RECOVERY

Row 2K @ Conversation Pace

Mobility as Needed

Soft Tissue Work as Needed

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